If you want to stand out as a bodybuilder or weight lifter, whether you do this professionally or like most us, recreationally, you need to build a huge set of arms. One thing to remember is that you should put just as much effort into training triceps and you do biceps as triceps make up the majority of arm mass. It's also important to use proper form and focus on muscle contractions and feeling the burn when training arms.
Below are several workouts to build huge and ripped biceps and triceps. You can train arms together on their own day or couple them with other body parts.
Below are several workouts to build huge and ripped biceps and triceps. You can train arms together on their own day or couple them with other body parts.
Biceps
| Exercise | Sets | Reps |
|
EZ Bar Curls |
3 | 10 |
|
Hammer Dumbbell Curls |
3 |
10 |
|
Preacher Curls |
3 |
10 |
Triceps
| Exercise | Sets | Reps |
|
Skull Crushers |
3 | 10 |
|
Dips |
3 |
10 |
|
Cable Extensions |
3 |
10 |
The workouts for biceps and triceps below are basic yet effective. You can perform them together on an arm-only day or split them up coupling them with other body parts (ex: chest and triceps, back and biceps).
Here's a basic workout for biceps and triceps. Below that you'll find a variety of advanced arm workouts to help you build muscle and increase muscle definition.
Basic Arm Workout - Biceps and Triceps
Advanced Arm Workouts - Biceps and Triceps
Quick Arm Blowout Workout - This is an arm workout hitting both biceps and triceps, and utilizes drop sets and multiple sets with 30 second rest between sets.
Intense Pump Biceps Workout - Get an amazing pump as well as muscle growth with the mixture of rep ranges in this biceps workout.
Intense Pump Triceps Workout - Build huge and cut triceps with this workout; the mixture of rep ranges are similar to the above workout for biceps.
Massive Biceps Workout - Put some quality size on those biceps.
Massive Triceps Workout - Build sleeve busting arms by putting collosal size on your triceps.
Intense Pump Biceps Workout - Get an amazing pump as well as muscle growth with the mixture of rep ranges in this biceps workout.
Intense Pump Triceps Workout - Build huge and cut triceps with this workout; the mixture of rep ranges are similar to the above workout for biceps.
Massive Biceps Workout - Put some quality size on those biceps.
Massive Triceps Workout - Build sleeve busting arms by putting collosal size on your triceps.
Arm Workouts
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